Workshop Recap: Reducing Stress in the Workplace: Office Yoga for Everyday

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Last week we had an incredibly relaxing yoga and meditation workshop with Kamala Itzel Damaris Berrio from Attuned Living. Kamala has graciously provided us with a brief description of some of the exercises that we did last week. Feel free to pull out a few or share them all!

Per Kamala, “Enjoy these stretches that can be done while seated in most office chairs.All of theses stretches are intended to be gentle and easy. If at any point you feel any strain or pain, stop stretching and consult your doctor. Only do it if it feels goooood!”

Begin by adjusting your body so that you are sitting on the front of the chair–this will encourage you to sit up straight., with the spine long and crown of the head reaching up toward the sky. Allow the feel to rest flat on the floor about hips’ width apart. Now let’s begin!

Separate and straighten your fingers until tension of a stretch is felt. Hold for one breath. Relax, then bend your fingers at the knuckles. Hold for one breath. Repeat.

Inhale and raise your eyebrows and open your eyes as wide as possible. Exhale as you relax your face. Repeat.

Inhale and squeeze your eyes shut. Exhale as you relax your face. Repeat.

Massage any tight areas of the face (e.g., jaw, brows, temple, forehead).

Inhale and raise the top of your shoulders toward your ears until you feel slight tension in your neck and shoulders. Briefly hold the breath along with this tension. Exhale and relax the shoulders down. Repeat.

With fingers interlaced behind the head, keep elbows straight out to the side with upper body in a good aligned position. Lift the shoulders up and back, feeling the shoulder blades moving toward each other to create a feeling of tension through the upper back and shoulder blades. Roll the shoulders back a couple of times, while breathing mindfully. Release.

Start with the head in a comfortable, aligned position. Slowly tilt the head to the left side, moving the left ear toward the left shoulder, stretching the muscles on the right side of the neck. Hold the stretch for one inhale and one exhale. On the next inhale, lift the head back to center. Slowly tilt the head to the right side, feeling a stretch on the opposite side. Hold the stretch for one inhale and one exhale. On the next inhale, lift the head back up to center.

Slowly turn your chin toward the left shoulder to create a stretch on the right side of the next. Hold the stretch for one inhale and one exhale. On the next inhale, turn the head back to center. Repeat on the other side.

Gently tilt the head forward to stretch the back of the neck. Feel a gentle steady stretch, but do not stretch to the point of pain. Hold for three breath cycles. On the next inhale, slowly raise the head up to center.

Hold your left arm just above the elbow with the right hand. Gently pull the elbow toward the right shoulder as you look over your left shoulder. Hold stretch for three breath cycles. On the third exhale, release the stretch. Repeat on the other side.

Interlace the fingers, then straighten arms out in front of you. The palms should be facing away from the torso. As you do this, feel the stretch in the arms and through the upper part of the back. Round the shoulders for a deeper stretch if that feel comfortable. Hold stretch for three breath cycles. On the third exhale, release the stretch. Repeat.

Interlace the fingers, then straighten arms up above you. The palms should be facing toward the sky. As you do this, feel the stretch in the arms and through the upper sides of the ribcage. Hold stretch for three breath cycles. On the third exhale, release the stretch. Repeat.

Hold the left elbow with the right hand, then gently pull the elbow behind the head until an easy stretch is felt in the shoulder or back of the upper arm. Hold three breath cycles. On the third exhalation, release the stretch. Repeat on the other side.

Hold on to the lower left leg just below the knee. Gently pull the left knee up toward the chest. Sit up tall. To isolate a stretch in the hip and upper leg, use the right arm to gently pull the bent leg slightly across the body and toward the right shoulder. Hold for a three breath cycles. On the third exhale, release. Repeat on the other side.

Interlace the fingers behind the back. Slowly turn your elbows inward while straightening your arms. Adjust the height of the hands to where you are feeling a nice stretch in the shoulders and arms. Hold for three breath cycles. On the third exhale, release the stretch.

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Workshop Recap: DIY Sabbatical: Get the Guts (and Plan) to Take a Career Break

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Founding Good Ol’ Girls board member Tamara Murray led a great workshop last week entitled DIY Sabbatical: Get the Guts (and Plan) to Take a Career Break. She shared many tips & tricks for planning your own sabbatical or going on a career break - see below and contact her at murray.tamara.a@gmail.com with questions!

Meet Others Who Went on Sabbatical: Tamara conducted interviews with people from all over the world about their sabbatical experiences, some you heard about in the workshop. Follow the series of interviews on LinkedIn to learn how they did it and what their job search was like afterwards.

Start Planning Your Budget: Wondering more about the finances of travel? Check out Tamara’s budget planner.

Get 1-on-1 Advice: Schedule a 1-on-1 session with Tamara to gut-check your plans, get advice on logistics, or review your budget. Normally $50/hour, she’s offering a special rate for Good Ol’ Girls of only $20/hour. Email her at murray.tamara.a@gmail.com.

Check Out These Sites: Tamara and her husband used these sites when planning their own sabbatical.
www.TheProfessionalHobo.com
www.NomadicMatt.com
www.AlexisGrant.com/career-break

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Seventh-Year Soirée Slideshow

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Thanks to everyone for making this anniversary bash a night to remember! Special thanks to photographer Chelsea Dier for capturing the magic.

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Thanks to our Sponsors of the Good Ol’ Girls Seventh-Year Soirée!

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On Wednesday, June 18, Good Ol’ Girls hosted our Seventh-Year Soirée, to great success! Attendees enjoyed engaging discussion, keynote speaker Kimone Gooden, and opportunity to connect with fellow Good Ol’ Girls.

Many thanks to our Sponsors whose support made this event so amazing!

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